ORN: 20.5 miles, 3:19:32, 9:44/mile
Wow. I’m really kind of blown away. When I set out to run the St. Louis Marathon, I knew I’d have to pack on the miles. I set the schedule in late December and I knew that March 18 would require a 20 mile run. It’s been out there all along. And, frankly, somewhat intimidating. I haven’t done this sort of distance since 1981. Was I kidding myself? I really wondered.
And March 18 finally arrived, coincidently, my oldest son David's 28th birthday. I caught a break in the weather, as the day was sunny and the mid-day temperature was 50. So, out I went, comfortably in shorts, two layers of polyester and my cap (which is, alas, white not orange). What would happen??
Fascinatingly, nothing. The amazing thing about this run was that there was nothing amazing. One foot in front of the other. One mile after another. Just kept it going. I set my Garmin Forerunner 201's virtual trainer feature again to keep my pace at 9:45, the pace I think I can carry through most of the marathon. And it worked, as the splits below show. I packed three Gu’s into my shorts and tugged one down every 5 miles.
Nothing ever hurt. No injuries. No twinges. No blisters. The right quad had nothing to say to me. I simply needed 3+ hours of free time to do it. It was awesome.
Feeling well, I did a couple of fun things. I usually am pretty fixed on my route ahead of time. But today, I just needed to pile on the miles. So I took a couple of scenic loops to add milage. The fun one was a longer loop through the Purdue University campus. I ran past the two dorms where my wife lived when we first met in 1972, then the awful little apartment I lived in from 1972-1974. Yeesh, the porch was sagging then, it still hasn’t been fixed. But a great location is a great location.
So, I have one more mid-week 10 miler to do this Wednesday, then the taper starts. I don’t think I mentioned here that the schedule calls for a 12 miler next Saturday. Shoot, that’s a lot like a half marathon, so I entered the Sam Costa Half-Marathon in Indy. Way more fun to run with a group. I’m NOT going to race this one…it will simply be a dry run for the marathon and I’ll run it at a 9:45 pace. The objective will be to feel strong at the end, not to set a PR. I haven’t run a race since December; that one was a bust, I haven’t enjoyed a race since Thanksgiving Day. It’s time.
I’m still amazed. I’m typing this report six hours after running…the legs feel a bit tired but fine. So, we stay the course, keep on the plan. It could be fun.
Splits:
9 37, 9 28, 9 35, 9 47, 9 54, Gu.
9 35, 9 42, 9 46, 9 41, 9 36, Gu.
9 58, 10 04, 9 44, 9 42, 10 07, Gu.
9 09, 9 51, 9 41, 9 48, 9 47, 4 50 (@ 9 30 pace), Home.
Persevere.
Saturday, March 18, 2006
Wednesday, March 15, 2006
Night into Day
ORN: 10.2 mi, 1:37:10, 9:32/mile
After the intense wind of the past two days, a cold front moved in, making the sky at 5:10am crystal clear. Coupled with a very full moon, the night was bright. Shadows were very sharp and I could actually read my Garmin by simply the moon. It was beautiful.
And the cool thing about a long run is that it is long. Things happen in 90 minutes. The moon sank. The eastern sky brightened. Venus faded into the early shades of blue and then really blue sky as the sun finally peeked over the horizon as I got home. After a long winter, it is so cool to see the sun at the end of a run. There is hope.
The birds wake up on a long run. Silence early. Then the honking of the noisy geese along the bog. Smaller birds in the woods on the way back. The world awakens, both for a new day but also awaking to the very early glimmers of a new season.
Oh yeah, the run?? Good. This is my peak milage week getting ready for a marathon in only a little over 3 weeks (gee, can it really be??). The first 4 miles today felt tight, out of rhythm, like I was still waking up (I probably was). Then the good stuff kicked in. My shoulders relaxed, I was working less and gliding more (as much as a 195 pound 52 year old guy can ever "glide" :-) ). 20 miles on Saturday...that will be a new test.
I'm shooting to carry the 9:45 pace through to race day. Today, though, I sought to run comfortably. Cool that I could do that, as shown below in the splits. Plus, the soreness in my right quad that I've been figting for a month or more seems to have finally given up and gone away.
Good run, followed by a good day. Enjoy these.
Splits:
9 39
9 23
9 52
9 39
9 34
9 21
9 45
9 26
9 26
9 13
1 47 (at 8 58 pace)
Persevere.
After the intense wind of the past two days, a cold front moved in, making the sky at 5:10am crystal clear. Coupled with a very full moon, the night was bright. Shadows were very sharp and I could actually read my Garmin by simply the moon. It was beautiful.
And the cool thing about a long run is that it is long. Things happen in 90 minutes. The moon sank. The eastern sky brightened. Venus faded into the early shades of blue and then really blue sky as the sun finally peeked over the horizon as I got home. After a long winter, it is so cool to see the sun at the end of a run. There is hope.
The birds wake up on a long run. Silence early. Then the honking of the noisy geese along the bog. Smaller birds in the woods on the way back. The world awakens, both for a new day but also awaking to the very early glimmers of a new season.
Oh yeah, the run?? Good. This is my peak milage week getting ready for a marathon in only a little over 3 weeks (gee, can it really be??). The first 4 miles today felt tight, out of rhythm, like I was still waking up (I probably was). Then the good stuff kicked in. My shoulders relaxed, I was working less and gliding more (as much as a 195 pound 52 year old guy can ever "glide" :-) ). 20 miles on Saturday...that will be a new test.
I'm shooting to carry the 9:45 pace through to race day. Today, though, I sought to run comfortably. Cool that I could do that, as shown below in the splits. Plus, the soreness in my right quad that I've been figting for a month or more seems to have finally given up and gone away.
Good run, followed by a good day. Enjoy these.
Splits:
9 39
9 23
9 52
9 39
9 34
9 21
9 45
9 26
9 26
9 13
1 47 (at 8 58 pace)
Persevere.
Monday, March 13, 2006
Lightning, but not Greased
ORN: Friday: 14.4 miles @ 9:44
Monday: 1 mile, avoiding being electrocuted
Got in this week's long run on Friday, as my son Matt and I headed for a guys' weekend in Nashville, enjoying country music.
The run was a good 'un (there's the country influence...) in that I planned to run at 9:45 and had to hold myself back to stay there. Interesting, in that I usually have a Gu about every 5 miles on my long runs, but forgot the gel this time. I felt that lack of glucose by about mile 10.
This week is the big one before the marathon on April 9. I was set to do 5 this morning. But the line of thunderstorms that spawned all the tornadoes over the weekend in Missosuri and Illinois passed through here the same time I wanted to run. The lightening was real...and I decided to not discover my exact coefficient of conductivity.
10 miler before work on Wednesday, then 20 on Saturday, plus the other 5 milers....a busy week.
Persevere.
Monday: 1 mile, avoiding being electrocuted
Got in this week's long run on Friday, as my son Matt and I headed for a guys' weekend in Nashville, enjoying country music.
The run was a good 'un (there's the country influence...) in that I planned to run at 9:45 and had to hold myself back to stay there. Interesting, in that I usually have a Gu about every 5 miles on my long runs, but forgot the gel this time. I felt that lack of glucose by about mile 10.
This week is the big one before the marathon on April 9. I was set to do 5 this morning. But the line of thunderstorms that spawned all the tornadoes over the weekend in Missosuri and Illinois passed through here the same time I wanted to run. The lightening was real...and I decided to not discover my exact coefficient of conductivity.
10 miler before work on Wednesday, then 20 on Saturday, plus the other 5 milers....a busy week.
Persevere.
Thursday, March 09, 2006
Grungy Weather, like Life At Times
ORN: Yesterday: 9.2 miles at 10:02 pace
Today: 5 miles, no watch, comfortable pace
"Some days, it's a labor of love; other days, it's just labor."
I can't remember where I heard that quote but it is humourously applicable. One of the great things about running is how it mirrors life. And, by looking in the mirror, we understand better.
Yesterday was the mid-week long run. It was in the low 40s and raining and windy at 5am. But I needed to get the run in, so out I went. I actually aclimated to the rain pretty quickly and felt OK. But the splits were horrible. I simply could not get the legs to turn over at any decent pace. I suspect it was simply the effect of the 18 miler last Saturday.
This morning brought more rain and even stronger winds, despite the 57 degree temperatures. Out I went again, reminding myself of how grateful I would be for this come marathon day on April 9.
The mirror? There are great days, like last Saturday's 18 miles in marvelous weather. There are fascinating days, like Mondays jog in the fog of a bog. And there are hard days, like yesterday and today.
And ya gotta get out the door for each.
You have to jump in and do it. Know yourself. Understand the reason.
Good stuff. Even in the cold, dark rain.
Persevere.
Today: 5 miles, no watch, comfortable pace
"Some days, it's a labor of love; other days, it's just labor."
I can't remember where I heard that quote but it is humourously applicable. One of the great things about running is how it mirrors life. And, by looking in the mirror, we understand better.
Yesterday was the mid-week long run. It was in the low 40s and raining and windy at 5am. But I needed to get the run in, so out I went. I actually aclimated to the rain pretty quickly and felt OK. But the splits were horrible. I simply could not get the legs to turn over at any decent pace. I suspect it was simply the effect of the 18 miler last Saturday.
This morning brought more rain and even stronger winds, despite the 57 degree temperatures. Out I went again, reminding myself of how grateful I would be for this come marathon day on April 9.
The mirror? There are great days, like last Saturday's 18 miles in marvelous weather. There are fascinating days, like Mondays jog in the fog of a bog. And there are hard days, like yesterday and today.
And ya gotta get out the door for each.
You have to jump in and do it. Know yourself. Understand the reason.
Good stuff. Even in the cold, dark rain.
Persevere.
Tuesday, March 07, 2006
A blog on a jog in the fog of a bog
ORN: 5 miles, comfortable pace; back was sore
After a rainy day Monday, cool air came in overnight and at 5:30am there was a frosty fog in the still morning air. It was really cool, because while the fog was thick enough to not see well horizontally, I could look up and still see the stars and Venus and Mars. Quiet, still, one felt alone. Having no wind also helped.
At one point on the trail (and I'm glad in the fog I am so familiar with every turn on it!), it dips along side a swampy area. That moisture developed a thicker fog...and then a small hit after it allowed me to climb out of the fog. Way cool to see at the very slow speed at which I run.
On the way back, I saw running pal Lu who, along with her hubby and a number of local runners, did the Little Rock Marathon this past weekend. They had a fun road trip. Great stuff!
Persevere.
After a rainy day Monday, cool air came in overnight and at 5:30am there was a frosty fog in the still morning air. It was really cool, because while the fog was thick enough to not see well horizontally, I could look up and still see the stars and Venus and Mars. Quiet, still, one felt alone. Having no wind also helped.
At one point on the trail (and I'm glad in the fog I am so familiar with every turn on it!), it dips along side a swampy area. That moisture developed a thicker fog...and then a small hit after it allowed me to climb out of the fog. Way cool to see at the very slow speed at which I run.
On the way back, I saw running pal Lu who, along with her hubby and a number of local runners, did the Little Rock Marathon this past weekend. They had a fun road trip. Great stuff!
Persevere.
Saturday, March 04, 2006
A Big Step towards St Louis
ORN: 18.3 miles, 2:58:04, 9:44/mile
The schedule called for 18 miles today. I haven't run this far in one time since 1981, at my last marathon. I had more than a bit of trepidation going into this...hey, it's new territory, right?
fortunately, I got a perfect day for the run. Blue sky from horizon to horizon (and here on the flatlands of northern Indiana, you can indeed see all the horizons :-) ), 55 degrees at 2pm when I headed out, a 10mph breeze out of the north. Shorts, gloves and a couple of layers of polyester was all I needed, along with my trusty Garmin Forerunner.
I set said Forerunner's training assistant to keep me under control. I am planning to run the Marathon at a 9:45/mile pace and am practicing keeping to that pace now. Overall, it went well, as I averaged 9:44. You can see from the splits below that there was some variation, but mostly within 15 seconds either way.
I was amazed at how good I felt the whole way. I had planted Gatorade at roughly two mile intervals on the route. I had a Gu at 5, 10 and 15 miles. Around mile 13, I felt a little wobbly for a half mile or so. But that resolved itself. At mile 15, I felt some sort of a twinge on the inside of my left shin. But that went away. My concern was for my right quad and/or my lower back. The quad murmured to me a couple of times but then settled down and was very fine for the last 8 miles or so. The back was OK...but I sure need to keep at the strengthening exercises I do each night. That helps. Gretchen and I are guessing a new mattress might be in order too...she's feeling some hip pains in the morning before and after her workouts. Maybe time to get rid of our hippie-dippie water bed???
So, as I cruised down my home street, I asked myself "Dude, can you do another 8?" I visualized what that would be from my house. Hmmmmm. It is clearly possible. More possible than it was to me three weeks ago. So, we stay the course.
Next week, 14 miles for the long run. Two weeks from now, the 20 miler. Then a taper into April 9 in downtown St Louis.
Persevere.
Splits:
9 19
9 42
9 53
9 49
9 51
9 22
9 58
9 29
9 41
9 56
10 00
9 51
9 34
9 44
9 29
10 01
9 44
9 41
2 50 (9 26 pace)
The schedule called for 18 miles today. I haven't run this far in one time since 1981, at my last marathon. I had more than a bit of trepidation going into this...hey, it's new territory, right?
fortunately, I got a perfect day for the run. Blue sky from horizon to horizon (and here on the flatlands of northern Indiana, you can indeed see all the horizons :-) ), 55 degrees at 2pm when I headed out, a 10mph breeze out of the north. Shorts, gloves and a couple of layers of polyester was all I needed, along with my trusty Garmin Forerunner.
I set said Forerunner's training assistant to keep me under control. I am planning to run the Marathon at a 9:45/mile pace and am practicing keeping to that pace now. Overall, it went well, as I averaged 9:44. You can see from the splits below that there was some variation, but mostly within 15 seconds either way.
I was amazed at how good I felt the whole way. I had planted Gatorade at roughly two mile intervals on the route. I had a Gu at 5, 10 and 15 miles. Around mile 13, I felt a little wobbly for a half mile or so. But that resolved itself. At mile 15, I felt some sort of a twinge on the inside of my left shin. But that went away. My concern was for my right quad and/or my lower back. The quad murmured to me a couple of times but then settled down and was very fine for the last 8 miles or so. The back was OK...but I sure need to keep at the strengthening exercises I do each night. That helps. Gretchen and I are guessing a new mattress might be in order too...she's feeling some hip pains in the morning before and after her workouts. Maybe time to get rid of our hippie-dippie water bed???
So, as I cruised down my home street, I asked myself "Dude, can you do another 8?" I visualized what that would be from my house. Hmmmmm. It is clearly possible. More possible than it was to me three weeks ago. So, we stay the course.
Next week, 14 miles for the long run. Two weeks from now, the 20 miler. Then a taper into April 9 in downtown St Louis.
Persevere.
Splits:
9 19
9 42
9 53
9 49
9 51
9 22
9 58
9 29
9 41
9 56
10 00
9 51
9 34
9 44
9 29
10 01
9 44
9 41
2 50 (9 26 pace)
Thursday, March 02, 2006
Nighttime Run
ORN: 5 miles, no watch, felt great
I hardly ever run in the evening, but tonight was an exception. The marathon is now only 5 weeks away and I'm feeling the pressure to get the miles in. I missed a day earlier in the week, due to travel. Got my long 9 miler in on Wednesday morning (which went well). But a work project got a lot of overtime yesterday and early today. No go this morning, since I was out of the house for work before 6:30. And I didn't want to put it off until Friday, with a big run set for Saturday
So, off I went after helping G with the dishes. It actually felt a lot like a morning run, except with a lot more traffic on the road. Nice run. And I think I needed it.
Saturday is an 18 miler. Oh my. I'm a bit in awe and this is why an 18 miler is on the schedule. To remove the awe. To build the brain to stay moving for three hours. So, off we go.
Oh yeah, note to self: persevere.
I hardly ever run in the evening, but tonight was an exception. The marathon is now only 5 weeks away and I'm feeling the pressure to get the miles in. I missed a day earlier in the week, due to travel. Got my long 9 miler in on Wednesday morning (which went well). But a work project got a lot of overtime yesterday and early today. No go this morning, since I was out of the house for work before 6:30. And I didn't want to put it off until Friday, with a big run set for Saturday
So, off I went after helping G with the dishes. It actually felt a lot like a morning run, except with a lot more traffic on the road. Nice run. And I think I needed it.
Saturday is an 18 miler. Oh my. I'm a bit in awe and this is why an 18 miler is on the schedule. To remove the awe. To build the brain to stay moving for three hours. So, off we go.
Oh yeah, note to self: persevere.
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